Chicken, Sausage and Corn Chowder |
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Prep Time: 15 Minutes Cook Time: 25 Minutes |
Ready In: 40 Minutes Servings: 6 |
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This colorful and delicious soup is high in protein and fiber while delivering only 4 grams of fat per serving. Part of the secret is low-fat sausage, which tastes almost exactly like the high-fat kind. From A Guy's Guide to Great Eating: Big-Flavored Fat-Reduced Recipes for Men Who Love to Eat by Don Mauer. Ingredients:
1 tablespoon olive oil |
7 ounces kielbasa, split lengthwise and cut into 1/4-inch-thick slices (low fat) |
3/4 cup chopped onion |
3 cups reduced-sodium fat-free chicken broth, divided |
1 1/2 cups frozen corn kernels |
1 potato, peeled and cut into 1/2-inch dice (about 8 ounces) |
1 cooked skinless boneless chicken breast half, cut into bite-size pieces |
1/2 cup lentils, picked over and rinsed |
1 bay leaf |
1 cup nonfat sour cream |
1 cup packed fresh spinach leaves, washed and thinly sliced |
1/2 teaspoon salt |
1/2 teaspoon fresh ground black pepper |
1 tablespoon chopped fresh parsley leaves |
Directions:
1. Place a 4-quart heavy-bottomed saucepan over medium-high heat and add the oil.
2. When the oil is hot, add the kielbasa and cook, stirring, until lightly browned, about 4 minutes.
3. Using a slotted spoon, transfer the kielbasa to a double layer of paper towels.
4. Set aside.
5. Add the onion to the pan and cook, stirring frequently, until golden, 6 to 7 minutes.
6. Add 1/2 cup of the broth and simmer for 2 minutes, scraping up the browned bits.
7. Add the remaining 2 1/2 cups broth, kielbasa, corn, potato, chicken, lentils and bay leaf.
8. Reduce the heat to medium and simmer, covered, for 25 minutes, or until the potato and lentils are tender.
9. Whisk the sour cream into the soup.
10. Stir in the spinach, salt and pepper, reduce the heat to low and cook until the soup is just heated through and the spinach is wilted, 2 to 3 minutes. (Do not let it boil.)
11. Remove the bay leaf and serve immediately, sprinkled with the parsley.
12. Nutritional information per serving: 250 calories (14.7% from fat), 4.1 g fat (0.9 g saturated fat), 19.8 g protein, 35.6 g carbohydrate, 15 mg cholesterol, 709 mg sodium.
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